Sweet Potato Kale Frittata
Sweet potato and kale team up to give this frittata a powerful antioxidant punch. Consider grating sweet potato in order to cook the orange spud in a flash. The frittata is also excellent with grated Gruyere or even soft goat cheese in lieu of Parmesan. If serving with a fiery salsa, omit the red chili flakes.
1 Tbsp (15 mL) grapeseed oil
1 small yellow onion, diced
2 cups (500 mL) grated sweet potato
2 garlic cloves, minced
4 large curly kale leaves, ribs removed, leaves torn into 2 in (5 cm) pieces
8 large free-range eggs
1/3 cup (80 mL) milk or unflavoured rice milk
2/3 cup (160 mL) grated low-sodium Parmesan cheese
2 tsp (10 mL) fresh thyme
2 tsp (10 mL) Dijon-style mustard
1 tsp (5 mL) lemon zest
1/2 tsp (2 mL) red chili flakes
1/4 tsp (1 mL) black pepper
Preheat oven to 400 F (200 C). Heat oil in 10 in (25 cm) ovenproof skillet over medium heat. Add onion and cook for 5 minutes, or until softened. Add sweet potato and garlic; heat just until potato is turning tender, about 2 minutes. In batches, stir in kale and heat until wilted but still bright green.
Whisk together eggs, milk, Parmesan, thyme, mustard, lemon zest, chili flakes, and black pepper in large bowl. Carefully pour egg mixture into skillet without displacing vegetables. Cook for 3 minutes, without stirring. Transfer skillet to oven and bake for 10 minutes, or until knife inserted into centre leaves a clean cut into eggs and liquid does not fill cut.
Use heatproof spatula to loosen frittata from skillet and slice into wedges to serve.
Serves 4.
Each serving contains: 346 calories; 24 g protein; 20 g total fat (7 g sat. fat, 0 g trans fat); 20 g total carbohydrates (4 g sugars, 4 g fibre); 267 mg sodium
source: "30-Minute Meals", alive #384, October 2014
Sweet Potato Kale Frittata
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
